According to B.J. Fogg, a psychologist and researcher at Stanford University to create a real lifelong habit, the focus should be on training your brain to succeed at a small adjustments, then gaining confidence from that success.
He developed the Fogg Method, which references several psychological theories and is comprised of three key steps.
1- The first is about identifying your specific desired outcome: Do you want to feel less stressed at work? Lose 10% of your bodyweight?
2- Next, identify the easy-win behaviors—he calls them “tiny habits”—that will put you on the path to that goal. Maybe you’d find short walks more meditative than meditating, for instance, or perhaps jogging with your retriever sounds more inviting than lacing up for a spin class.
3- Finally, find a trigger—something that you already do as a habit—and graft the new habit onto it. That might mean putting out an apple on the counter every time you start the coffeemaker in the morning.
In an online Tiny Habits program that Fogg provides for free, he sends followers sample recipes for commonly held goals related to lifestyle topics like productivity, relationship building, or health.
It’s worth to give it a try.